Fitness – How to increase strength and size

There is a magical thing called progressive overload.

The classic story to demonstrate this concept is the story of Milo of Croton.  Milo was a 6th century BC Greek wrestler. He once carried a four-year-old bull on his shoulders before slaughtering, roasting, and devouring it in one day. He was said to have achieved the feat of lifting the bull by starting with a newborn ox, and carrying it every day.  As the ox grew in size Milo’s body had to adapt to the extra weight.

Our bodies are designed to adapt to our circumstances.  As we lift heavier weights our muscles grow and become stronger.

It happens gradually. As we overload the muscles they adapt to the increased weight and grow stronger. By gradually overloading we produce stronger muscles, denser bone and stronger connective tissue.

If you want to talk about your program and how you improve feel free to stop by Fit 4 Life.

Jason – Fit 4 Life Staff

Friendship – Curious about Communication?

As we have all experienced, human communication and relationships are so complicated and quite fascinating really, whether it is at work, with friends or in marriage.

I was reading a friend’s blog, and she has been thinking through some things specifically to do with her personal friendships but she also posted a couple of links to interesting articles- one is ‘The Illusion of Transparency’ about how sometimes we expect or assume people know what we are thinking, and another is ‘The Spotlight Effect’ , about how we feel like others notice particular things about us and makes us feel overly self-conscious.

These struck a chord in me as I struggle with these issues myself!  Thought to share them as maybe this will also be some food for thought for you today.

Sarah – Fit 4 Life Staff

Faith – Some helpful resources

If you’re like me, it can be overwhelming the amount of information available on Christian interest subjects – from theology to parenting.

I thought I might share some of the resources I have found helpful to me in different areas of faith and life.

General Faith/Theology

One Year Bible (easy-reading and systematic so good for daily reading) 

Answers to Tough Questions– Josh McDowell (this was good for helping me understand the Bible, God and other slightly confusing things)

Evidence that Demands a Verdict – Josh McDowell (this is another great resource for answering questions about Christianity)

Marriage/Romantic Relationships:

His Needs Her Needs – Willard Harley (an essential for all marrieds, young or old)

Love Busters – Willard Harley (this book is amazing and great for all kinds of relationships, though it is written for marrieds)

For Women Only – What you need to know about the Inner Lives of Men – Shaunti Feldhahn (really important book for women to read)

For Men Only – A Straightforward Guide to the Inner Lives of Women – Shaunti Feldhahn (really important book for men to read)

Personal Growth:

Changes that Heal – Henry Cloud (an awesome book that helps provide tracks to run on to see personal growth happen and to become more emotionally healthy)  

Personality Plus – Florence Littauer (all time favourite book)

Everybody’s Normal till you get to know them – John Ortberg (great read and helpful too!!)

No More Christian Nice Guy – Paul Coughlin (this is a MUST read for Christian men and a great read for Christian women too)


Personality Plus for Parents – Florence Littauer (great read to help you help your child grow in their temperament)

Raising Great Kids – Henry Cloud (this was a really balance book on parenting. I didn’t feel like the world’s worst mom after reading it. :))

Passport to Purity – Family Life  (this was a great tool to use to help my daughter understand becoming a teenager, purity, dating etc. Very balanced and fun)

For Parents Only – Shaunti Feldhahn and Lisa Rice (this book was so helpful as I began the adventure of parenting a teenager)

There are tons more resources out there so keep looking!! Some of these are also available to read in the coffee area of Fit 4 Life so come on down, grab a coffee and enjoy reading!!

Christy – Fit 4 Life Staff